23 week Ironman 2017 CANADA training plan

This is a 23 week Ironman Training Plan designed for Ironman Canada. Athletes should be able to make the swim cutoff time (2.5 hours), run 40 minutes without stopping and ride 2 hours consecutively before starting this training program. Weekly hours range from 10-15, with the average at about 13. Included in each week are three swims, three runs, and three bikes. The longer brick workout is written for Saturday and the long run on Sunday.
This plan takes a balanced approach to training and uses the philosophy of linear periodization. There is a base phase followed by a build phase then a two week taper phase. The two biggest determiners in successfully completing an Ironman are bike and run performance as a result these two sports are a key focus in this plan.
This plan can accomadate an athlete who uses a heart rate monitor or who trains using the rate of perceived exertion scale.
Attached is a document that details training terms and definitions. Feel free to contact Scott Iott at siott@trainingbible.com if you have any questions. Happy Training!!

Sample Day 2

1:00:00

Swim Test Set

Warm-up: 400 free easy, 200 kick, 200 pull
MS: 3 x 400 fast :30
500 Time Trial
Cooldown: 300 easy
Record total time for the 500 time trial. Divide that time by 5 and that will be your 100 time, also known as your TPACE. Use this for future workouts.

Warm up for a minimum of 20 minutes including several short accelerations. Then run 5k on a track or measured course at race pace. Record your total time, average pace, and average HR. Your average HR will be your LTHR for future workouts and your average pace will be your Threshold pace for future workouts. Go to my settings within TrainingPeaks and set up your new training zones.

BT: Long warm-up. Then ride a 30 minute time trial all out. Race effort. Use a flat, out and back course. 10 minutes into the time trial punch the lap button on your heart rate monitor. Afterwards, record your average heart rate for the last 20 minutes, this will be your bike threshold heart rate. Also record distance covered or average speed. Go to my settings within TrainingPeaks and set up your new training zones.

Sample Day 7

1:00:00

Easy to moderate, rolling course

Easy to moderate run on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.

Sample Day 9

0:45:00

Pedaling skills

Ride in the HR 1-2 zones on a mostly flat course. Include pedaling drills such as: a) try to drive pedal straight forward from 9 to 3 o'clock, b) pedal with foot against the top inside of your shoe trying to avoid touching the insole, c) try to touch toes to end of your shoes at top of downstroke. Stay as relaxed as you can while doing these drills. No tension in feet, legs, hands, etc.

Scott Iott

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Training Bible

Specializing in endurance athletes : triathletes, cyclists, runners as well as swimmers.

Specializing in endurance athletes : triathletes, cyclists, runners as well as swimmers.